At-Home WOD #7 Warm Up  3 rounds of: 10 squats 10 walking planks 10 quadruped t-spine twists 20 jumping jacks Workout of the Day Complete 15 rounds for time of: 20 (exceedingly long) walking lunge…

At-Home WOD #6 General Warm Up 3 rounds of: 10 rag doll to overhead reach 10 push ups 5R/5L scorpions 5 vertical or tuck jumps Specific Warm Up Find an odd object 30-100 pounds and…

At-Home WOD #5 "FUCS Challenge Performance Test" Warm Up 2 rounds of: 10 sit ups 10R/10L backwards lunges in place 5 inch worms (with 1 or 2 push ups) in place 15R/15L high knees in…

At-Home WOD #4 "Shoulder Strength Day" Warm Up 2 rounds of: 10 shoulder circles forward/backward 5R/5L neck rolls each direction 10 scap push ups 3R/3L mountain climbers (slow) Workout of the Day Complete in order,…

At-Home WOD #3 Warm up Jog 400m Spiderman stretches 5R/5L 5 inchworms w/ 1-2 push ups 10 disclocates w/ broomstick 20 behind-the-neck presses w/ broomstick Workout of the Day Complete 4 rounds for time of:…

Strength Day! Complete 5 rounds (not for time): 20 bodyweight hip thrusts (video) 2 broad jumps (as far as possible) 8R/8L single leg deadlifts (video) 10 face up/10 face down hollow rocks WOD Notes:  Today…

Complete 10 rounds for total distance: Jog for 90 seconds Sprint for 30 seconds Cash out: Tabata bottom-to-bottom squats WOD Notes: If you have a reasonable way of keeping track of total distance, post your total…

Complete for time: 1 Hang Power Clean (155/103#) 10 Handstand Push Ups 2 Hang Power Cleans 9 HSPU 3 HPC 8 HSPU 4 HPC 7 HSPU 5 HPC 6 HSPU 6 HPC 5 HSPU 7…

Overhead Squat 2-2-2-2-2 Then 3x10R/10L weighted step ups (20/16") WOD Notes:  Compare to 180417. Health & Safety Note: As COVID-19 creeps closer to Phoenixville, we wanted to put out a note about what we're doing…

Complete 3 rounds for time of: 400m run 30 double unders 15 deadlifts (225/153# NTE 60%)